Top 10 Muscle Building Tips for Beginners

Start right and make serious progress.

If you want to build more muscle then add these great tips into your life and training.

What are the Benefits of Having More Muscle Mass?

Having more muscle mass can provide a variety of benefits for your health and overall well-being. Here are some of the potential benefits of increasing your muscle mass:

Increased metabolic rate: Muscle tissue is more metabolically active than fat tissue, so having more muscle can increase your basal metabolic rate (BMR), which is the number of calories your body burns at rest. This can help you burn more calories throughout the day, even when you’re not exercising.

Biceps-and-Dan-BaileySource: Photos Courtesy of CrossFit Inc

Improved body composition: By increasing your muscle mass, you can decrease your body fat percentage and improve your body composition. This can help you look leaner and more toned.

Better insulin sensitivity: Muscle tissue is better at using glucose than fat tissue, so having more muscle can improve your insulin sensitivity and glucose tolerance. This can help reduce your risk of developing type 2 diabetes.

Increased strength and physical performance: Having more muscle can improve your strength and physical performance, making it easier to perform daily activities, exercise, and participate in sports.

Reduced risk of injury: Stronger muscles can help stabilize your joints and reduce your risk of injury during physical activity.

Improved bone health: Resistance training, which is used to build muscle, can increase bone density and reduce the risk of osteoporosis.

Improved mood: Exercise and physical activity, including resistance training, can improve mood and reduce symptoms of depression and anxiety.

It’s important to note that increasing your muscle mass requires a combination of resistance training, adequate protein intake, and proper recovery. It’s always a good idea to consult with a healthcare professional before starting a new exercise program.

Max Posternak is a personal trainer and fitness coach who runs the Gravity Transformation YouTube channel. The channel is dedicated to providing workout routines, diet and nutrition advice, and fitness tips to help people achieve their health and fitness goals. Max has a background in exercise science and has worked with a variety of clients, from beginners to professional athletes.


What Does Hypertrophy Mean?

Hypertrophy is a term used in biology and medicine to describe the enlargement or growth of cells, tissues, or organs in response to an increase in workload or stimulation. In the context of muscle tissue, hypertrophy refers to the increase in size and volume of muscle fibres in response to strength training or resistance exercise.

During resistance training, muscle fibres experience microscopic damage or tears, which triggers a repair process called muscle protein synthesis. This repair process involves the activation of satellite cells, which fuse to the muscle fibres and add new contractile proteins, resulting in the growth and enlargement of muscle cells. This process is known as hypertrophy.

There are two types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy involves an increase in the number of myofibrils (the contractile units of muscle fibres), resulting in greater muscle strength and power. Sarcoplasmic hypertrophy involves an increase in the amount of non-contractile protein and fluid (sarcoplasm) within the muscle fibres, resulting in larger, more visually impressive muscles.

Hypertrophy can be achieved through a variety of resistance training methods, including weight lifting, bodyweight exercises, and resistance band training. Proper nutrition and recovery are also important for promoting muscle hypertrophy.

Why is Protein Important for Building Muscle?

Protein is essential for building and repairing muscle tissue. During resistance training or other forms of exercise that cause muscle damage, small tears occur in the muscle fibres. The body responds to this damage by initiating the process of muscle protein synthesis, which requires amino acids, the building blocks of protein.

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Protein is made up of amino acids, which are essential for building and repairing muscle tissue. When we consume protein, it is broken down into individual amino acids and absorbed into the bloodstream. These amino acids are then used by the body to repair and rebuild muscle tissue, helping to increase muscle mass, strength, and endurance.

Research has shown that consuming adequate amounts of protein is crucial for promoting muscle growth and repair. In fact, studies have found that consuming protein before and after exercise can increase muscle protein synthesis and lead to greater gains in muscle mass and strength.

In addition to its role in muscle growth and repair, protein also plays a number of other important roles in the body, including supporting immune function, maintaining healthy skin and hair, and producing enzymes and hormones. It is recommended that adults consume a minimum of 0.8 grams of protein per kilogram of body weight per day, but those who engage in regular resistance training may need to consume more to support muscle growth and repair.

Why is Good Sleep Vital for Muscle Growth?

Good sleep is vital for muscle growth and recovery for several reasons:

Hormone production: During deep sleep, the body produces human growth hormone (HGH), which plays a critical role in muscle growth and repair. HGH helps stimulate muscle protein synthesis, which is necessary for building new muscle tissue.

Muscle repair: During sleep, the body repairs damaged muscle tissue that occurs during exercise. Without adequate sleep, the body may not have enough time to repair muscle tissue properly, which can impede muscle growth.

Energy restoration: Sleep is crucial for restoring energy levels, allowing the body to perform at its best during exercise. Without adequate sleep, energy levels may be lower, leading to decreased workout intensity and reduced muscle growth.

Stress reduction: Lack of sleep can increase stress levels, which can have a negative impact on muscle growth. High levels of stress can increase the production of cortisol, a hormone that can break down muscle tissue and impede muscle growth.

Improved mental function: Good sleep is also important for mental function, which can impact motivation and focus during workouts. A lack of sleep can lead to decreased motivation and reduced workout intensity, which can impede muscle growth.

In summary, good sleep is critical for muscle growth and recovery. Aim for 7-9 hours of quality sleep per night to ensure optimal muscle growth and recovery.

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